JCE Physical Education cheat sheet

Fitness components split into health-related (cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition) and skill-related (speed, agility, balance, coordination, power, reaction time).

FITT principle defines a training prescription by Frequency (sessions per week), Intensity (effort or % of maximum), Time (duration per session), and Type (mode of activity); progression is added by Overload, Specificity, Reversibility, and Recovery.

Target heart rate range uses Karvonen: THR = ((HRmax − HRrest) × intensity%) + HRrest, with HRmax estimated as 220 − age; moderate intensity is roughly 50–70% of heart rate reserve, vigorous roughly 70–85%.

Borg RPE 6–20 scale maps to effort: 11–13 approximates moderate intensity and 14–17 approximates vigorous intensity; the 0–10 CR10 scale is an alternative with 3–4 moderate and 5–7 vigorous.

BMI = mass (kg) / height (m)²; adult categories: underweight <18.5, normal 18.5–24.9, overweight 25.0–29.9, obese ≥30.0 - BMI does not distinguish fat from lean mass.

Training principles: overload (stress above habitual load), specificity (adaptation matches the training stimulus), reversibility (detraining with inactivity), and periodization (planned variation of volume and intensity across cycles).

Acute responses to exercise include increased heart rate, stroke volume, ventilation, and body temperature, plus blood flow redistribution from viscera to working muscle; chronic adaptations include lower resting heart rate and greater stroke volume.

Skill classification frameworks: open vs closed (environment predictability), gross vs fine (muscle groups involved), discrete/serial/continuous (task structure), and self-paced vs externally paced (timing control).

Safety and legal duty: pre-participation screening, informed consent, qualified supervision, safe equipment and surface checks, and documented emergency action plans including AED access.

Warm-up structure: general aerobic activity raising heart rate and muscle temperature, followed by dynamic mobility and skill-specific rehearsal; static stretching held before explosive activity can transiently reduce power output.

Three energy systems: ATP-PC (immediate, ~0–10 s maximal work), glycolytic (short-term, ~10 s–2 min, produces lactate), and oxidative (long-term, >2 min, requires oxygen and yields the most ATP).

Muscle contraction types: isometric (no joint movement), concentric (muscle shortens), eccentric (muscle lengthens under tension); eccentric actions allow high force with lower metabolic cost but greater delayed soreness.

Progressive overload variables: increase frequency, intensity, duration, or complexity one at a time; the general adaptation syndrome describes alarm, resistance, and exhaustion phases in response to training stress.

Motor learning stages: cognitive (conscious, error-prone), associative (refining, fewer errors), and autonomous (automatic, low attention demand); feedback may be intrinsic or extrinsic, and knowledge of results differs from knowledge of performance.

Assessment design: criterion-referenced checklists and rubrics should name observable performance cues, use a small number of scale points, and separate technique, tactics, and personal-social outcomes.

Inclusive practice: the STEP model modifies Space, Task, Equipment, and People to include learners of differing ability without changing the core learning objective.

Anatomical planes and axes: sagittal plane/frontal axis for flexion-extension, frontal plane/sagittal axis for abduction-adduction, transverse plane/longitudinal axis for rotation.

First aid essentials in PE: RICE (rest, ice, compression, elevation) for soft-tissue injury, recognition of concussion signs requiring removal from play, and avoidance of heat illness through hydration and acclimatization.